400 warm-up
All freestyle, all on 1:15:
100 sprint
50 easy
100 sprint
2 x 50 easy
100 sprint
3 x 50 easy
100 sprint
Mimi told me to repeat 1:10 but I've been out of the water a lot... repeated between 1:12s and 1:14s.
150 easy
All freestyle, sprints on :35 and easy on 1:15:
50 sprint
50 easy
50 sprint
2 x 50 easy
50 sprint
3 x 50 easy
50 sprint
100 easy
Swedish relay - swam 100 in total
4 x 50 breaststroke relay
4 x 25 cool-down
Total distance: 2100yd/1.19mi
300 warm-up
4 x 50 warm-up
4 x 100 negative split on 1:45
1 x 100 fast on 1:08
5 x 50 kick on 1:05
4 x 50 free on 1:00, emphasize kick off walls
4 x 25 on :40, towing another behind me with bungee belt
4 x 50 swim on :40
4 x 50 cool-down
Total distance: 1950yd/1.11mi
Second swim that afternoon: met with a friend to help her with her stroke. Didn't go a whole lot, but got in a least another 1200 yards (maybe even a mile... maybe) in the form of backstroke drill (yep, my entry is still too close to my head), 100 breast, and 200 free.
300 warm-up
4x200 free on 3:30 of 100 sprint, 100 easy - went 1:14, 1:14, 1:16, 1:13
4x(1x75 ,1x50) dolphin kick on 1:20
4x100 free on 1:30 of 50 sprint, 50 easy - went :34, :34, :35, :35
3 x 50 cool-down
Total distance: 2150yd/1.22mi
Felt like crap today - very sore. I was swimming really hard on those sprints but had really slow times. Yuck.
Evening workout:
400 free warm-up
200 kick
4x100 free warm-up on 1:30
3x200 fly (50 swim/50 kick)
4x50 breaststroke pull with paddles and buoy
400 free with paddles
Total distance: 2200yd/1.25mi
300 warm-up
4x50 free
100 free on 1:10 (1:08, 1:10, 1:12, 1:10)
50 easy
100 free
2x50 easy
100 free
3x50 easy
100 free
50 easy
100 IM on 1:25 (1:16, 1:18, 1:20, 1:20, 1:18)
50 easy
100 IM
2x50 easy
100 IM
3x50 easy
100 IM
50 easy
100 IM
50 easy
2x50 relay
4x25 easy
4x75 on 1:10
4x75 on 1:05
4x75 on 1:00
4x25 easy
3300yd/1.875mi
Today's weight: 158. Down from 173 in the beginning of October. Great progress. 11 pounds to go (less if I start putting on muscle)
Since I was complaining yesterday that I hadn't done any 100 fly (much less a 400 IM) in a long time, Mimi decided to pull a trick out of her proverbial sleeve this morning. We both hate sprint workouts so she suggested that we do the entire main set butterfly. Looking up at the board, I saw a 200 was on the docket but figured "what the hell" and threw my lot in with her.
I actually preferred doing the fly -- which only goes to strengthen my theory that there is something fundamentally wrong with swimmers. By the end I felt like my shoulders had swum about five miles, but it was well worth it.
Warm-up:
400 free
100 breast kick
4x50 free on 1:00
We took a long minute rest after each leg (usually about a minute and a half):
50 fly
100 fly
50 fly
100 fly
150 fly
50 fly
100 fly
150 fly
200 fly
4x50 kick on 1:10
4x75 free on 1:00
4x50 cool-down
Total yardage: 2400
300 warm-up
4x50 free on 1:00
4x100 on 2:00, repeated ~1:10
50 easy
4x75 on 1:30, repeated ~:50
50 easy
4x50 on 1:00, repeated ~:35
50 easy
Relays:
Freestyle Swedish relay, swam 200
50 breaststroke relay
50 backstroke relay
50 freestyle relay
50 fly
4x50 on 1:00
4x100 breaststroke pull
4x100 breaststroke kick
4x100 breaststroke drill (2 kick/1 pull)
2x100 breaststroke swim
4x50 cool-down
Total yardage: 3750
400 free
4x50 IM order on 1:00
2x50 free, all out sprint (repeated :32)
4x75 on 1:04
4x75 on 1:05
1x200 strong (2:32)
2x100 (repeated 1:13)
4x50 IM order (relay starts)
200 cool down
Total yardage: 2100
I completely bonked on this -- especially the 75s. My arms just had nothing left after yesterday so this was not a pretty swim! Good thing I have the next couple of days off.....